How Much Rest Should We Take Between Two Sets Of Exercise?

When working out, more is not always better. Exercising without rest causes physical and psychological stress, which leads to injury and burnout, according to personal trainer and blogger Ryan George. What's more, your rest period is actually the time when your muscles grow stronger and larger. When you lift weights or exercise, your muscles develop small tears, so exercise actually breaks down your body. While you rest, your body rebuilds those tears, making your muscles stronger than before. Consult a physician before starting a new exercise program.

Plan two to three days of rest each week, recommends George. Schedule your days off in advance to improve your commitment to your workout regimen. Without a schedule you may spontaneously work out too much or too little, whereas having a plan makes each day important. Take a week break every few months to prevent burnout and help recharge your batteries. Plan a week off before competitive events to get into peak condition.

Aerobic Exercises

The type of exercise activities you choose and the outcome you want determines the amount of rest you need. A well-rounded exercise program includes aerobic exercise at least 150 minutes each week. Break up stretches of aerobic activities with rest to avoid bodily stress and injury. Go for a jog Saturday and Sunday, then take a break on Monday before jogging again on Tuesday and Wednesday, for example.

Muscular Endurance

The type of rest you need while lifting weights depends on whether you want to build muscular strength or muscular endurance. Train for muscular endurance by lifting weights two to three times a week with a period of rest between each workout. Use 12 to 16 controlled repetitions and three to four sets while resting for one to two minutes between each set. Space out your weight training sessions as much as possible to allow your muscles to recover. Plan to lift weights on Monday, Wednesday and Saturday, for example.

Muscular Strength

Build muscle strength by lifting weights twice a week and allowing at least 72 hours of rest between workouts. Use fewer repetitions and higher weight loads when training for strength, allowing three to four minutes of rest between each set, and completing at least one or two sets. The higher intensity level of exercise requires more rest and recovery to achieve gains in strength. Reduce your time at the gym by working different muscle groups during your resting periods. Alternate between bench presses and seated rows, for example.